How to Leverage/Pendulum Squat

The Leverage or Pendulum Squat is a machine-based exercise that allows for deep, controlled squats with a natural movement pattern. It’s a great way to safely increase lower body strength while minimising the strain on your back.

Muscles Worked

• Quadriceps (front of the thighs)
• Gluteus Maximus (buttocks)
• Hamstrings (back of the thighs)
• Adductors (inner thighs)
• Calves
• Core (abdominals and lower back)

Step-by-Step Guide: How to Perform Leverage/Pendulum Squat

1. Set Up: Adjust the machine to fit your body. Step onto the platform and position your shoulders under the padded supports.
2. Unrack the Machine: Push up to release the safety locks and stand with your feet shoulder-width apart.
3. Lower into the Squat: Begin the movement by pushing your hips back and bending your knees, lowering yourself as far as the machine allows.
4. Press Back Up: Drive through your heels to return to the starting position, keeping your chest up and core engaged.
5. Repeat: Perform the desired number of repetitions, ensuring smooth and controlled movements.
6. Re-engage Safety Locks: After completing your set, carefully lower the machine and engage the safety locks.